Three Whites

A program for every athlete, without writing it from scratch.

Three Whites is an app for powerlifting coaches who run several athletes. Your athletes log their sets on their phones, and instead of a spreadsheet you get a week drafted by AI for you to check.

Request an inviteClosed beta for coaches.
Next week
Drafted from the sets they did, following your waves and rules. Your athlete sees it only once you accept it.
Session review
A summary and a list of what needs your call, instead of reading every set.
Meet day
Attempts computed from the 1RM estimate and the percentages you set.
Per side25 + 25 + 20 + 2.5 + 1.25

bar 20 · collars 2 × 2.5

Luka K.172.5kg
Squat · 1st attempt90 % of e1RM 192
  1. 172.5
  2. 182.5
  3. 190
The coach sets attempts as a percentage of e1RM. AI doesn't pick them. Example with made-up data.

What you do

Run the block in waves
Juggernaut waves and phases. The 1RM estimate moves with AMRAP sets, not with the calendar.
Decide from one list
Week drafts, session summaries and warnings. Whatever waits for your answer sits apart.
Write down what hurts
Per joint: what is off limits and what is fine. The draft sticks to it.
Set a rule once
It holds in every later draft until you withdraw it.
From set to draft
Example with made-up numbers

Today · accumulation, week 2

Squat1 × 3 @ 8 about 160 kg

How hard was the top set?

  • Squat, backoff3 × 5 @ 7
  • Bench4 × 6 @ 7

The athlete picks the load on the day. The draft only suggests it.

When the meet comes

Through the block you see the phase and the days to the meet. Attempts come from the 1RM estimate and the percentages you set, and every number shows the set it came from.

Meet preparation
  1. Accumulation
  2. Intensification
  3. Realization
  4. Taper

Meet in 9 days

Lift, kgOpener90 %Second95 %Third99 %Where the numbers come from
Squat172.5182.5190

160 kg × 6AMRAP, realization, week 31RM ≈ 192

Bench115122.5127.5

107.5 kg × 6AMRAP, realization, week 31RM ≈ 129

Deadlift202.5212.5222.5

192.5 kg × 5AMRAP, realization, week 31RM ≈ 224.6

Example with made-up numbers. AI doesn't pick attempts. You set the percentages, and the loads come from the estimate the logged sets produced.

What your athlete does

Logs with one hand
Buttons sized for a thumb, and a wrong tap deletes nothing.
Trains without signal
Every set says whether it is saved or waiting for a connection.
Reports breaks
Illness or time off goes into the app, and the plan comes back gradually after it.

What it doesn't do

  • It doesn't touch the load on the bar. The athlete picks it.
  • No badges or praise.

Beta for coaches

Closed beta for strength and powerlifting coaches in Croatia. Terms are agreed directly.

Question 1 of 3: How many athletes do you coach?